TSR workouts - join! Daily at 2100.

Welcome to the definitive TSR workout thread where members get together to encourage and inspire each other towards their fitness goals.

There will be a workout posted at around 8pm each day with members starting at 9pm. Although, of course, you can do this any time you wish. This is open to anyone, anywhere, anytime.

The workouts themselves will be based focused on developing strength-endurance through intense exercise with rest periods. (Based on HIIT)

SS

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Reply 1

user73867

@Student403

@BrokenLife

@Impressive

@arfah

@hihihihihi

(edited 8 years ago)

Friday 12th Feb - Ab workout

Welcome back to Tabata training for the abs this time.
(See the spoiler for details on Tabata training)

20 seconds work
10 seconds rest
x8 (per exercise)

Ankle taps (working obliques)
Bicycle sit ups (Pretty much every ab muscle)
Plank (Stability, core strength)
Crunches (Focus on upper abs)

4 minutes per exercise. 4 exercises. Take 1.30 minute break in between each exercise.

Spoiler

(edited 8 years ago)

Reply 4

MrsSheldonCooper

4 minutes on the plank???!!

Dear Lord..

Reply 5

1682795

Original post by MrsSheldonCooper

4 minutes on the plank???!!

Dear Lord..

20 seconds, then you have break - 10 seconds.

Repeat 8 times.

Posted from TSR Mobile

Here we go!

Starting 2105

/edit

Done, looking forward to next one.

Posted from TSR Mobile

(edited 8 years ago)

Reply 8

hihihihihi

Done, exercise mat I bought last weekend came handy this week :biggrin:

too hard

Original post by Proxenus

too hard

It's intense but flexible. You're right, though if you're working at maximum effort on every exercise, you're not going to be able to do the full 20 seconds by the end. That's good because it shows you're working hard.

The intensity has to be there to reap the benefits - because we're only working for 15-20 minutes.

Your first 20 seconds is going to be a lot better than your last 20 seconds. That's normal and that's the way its designed. :smile:

The goal isn't to work for the full 20 seconds, goal is to work as hard as you can.

Remember, you can always increase the rest period or switch up the exercises!

SS

(edited 8 years ago)

Reply 11

1682795

Anything new today?

If not, I'm going with ab again.

Posted from TSR Mobile

Reply 12

user73867

Rest day today. Tomorrow, we'll hit legs with some stretches.

Reply 13

BrokenLife

Original post by Supersaps

Rest day today. Tomorrow, we'll hit legs with some stretches.

I had a rest day yesterday so I'm going to do 15 mins abs work out now :frown:

Go you!

Leg & flexibility tomorrow. Probably be a bit longer than usual.

Reply 16

BrokenLife

Just did 15 mins abs work out :h:

Reply 17

user73867

Sunday 14th February

Leg workout with flexibility.

Pyramid training

5 burpees, 20 second rest
10 burpees, 20 second rest
15 burpees, 20 second rest
10 burpees, 20 second rest
5 burpees, 20 second rest
(lower or raise the amount of burpees and/or rest as you see fit)

1 minute rest

1 minute squats

1 minute rest

1 minute wallsit

1 minute rest

Rainbows (1 minute each leg) (Great exercise for butt)

1 minute rest

Squat jumps 1 minute

Reply 18

1682795

Something new. Impressive.

Posted from TSR Mobile

Reply 19

user73867

Flexibility

Flexibility is important as injury-prevention, general robustness as well as performance. Plus being flexible lets you show off.

Start at the top and work your way down

Rotate your neck, keeping it moving, do each way for about 10 seconds.

Hold each exercise for between 30-40 seconds. Try and go a little deeper in the last 10 seconds.

Triceps. Try and get your hand as far down your back as possible. Lift your head off your chest for a deeper stretch.

Spoiler